Menopausal pain: How to strengthen your hips in just 6 minutes a day

To support hip mobility, pelvic floor therapist Dr. Amanda Neri has developed special exercises. These should be performed three to five times per week for optimal results.

Here are the exercises explained in detail so that you can perform them correctly and achieve their full effect:

Execution: Get into a quadruped position (hands and knees on the floor). Keep your back straight and stable. Lift one leg slightly and perform slow, controlled circular movements. Make sure the movement comes from the hip, not the knee. Repeat the exercise with the other leg.

Effect: This exercise promotes mobility of the hip joint, relieves tension and improves blood circulation in the hip area.

Execution: Sit on the floor and stretch one leg out straight. Bend the other leg and place your foot over the outstretched leg, forming a figure-four. Lean forward slightly until you feel a stretch in your glutes. Hold this position for about 20–30 seconds, then switch sides.

Effect: This stretch helps relax the gluteal muscles and release tension that often leads to hip pain.

Execution: Lie on your back, bend your knees, and place your feet flat on the floor. Engage your abdominal muscles and tilt your pelvis slightly upward so that your lower back touches the floor. Then push your hips upward until your body forms a straight line from your knees to your shoulders. Hold this position for a few seconds and then slowly lower yourself back down.

Effect: This exercise improves pelvic mobility and strengthens the gluteal muscles, which supports hip stability.

Execution: Lie sideways on a mat, support your head with one arm, and keep your body straight. Slowly raise your upper leg until you feel tension in your outer glute muscles. Slowly lower your leg without completely lowering it, and repeat the movement. Then repeat the exercise with the other leg.

Effect: This exercise strengthens the outer gluteal muscles, which provides better stability when walking and relieves pressure on the hips.

Execution: Stand upright and place an elastic band around your thighs, just above your knees. Bend your knees slightly and place your feet hip-width apart. Slowly open your knees outward, as if opening a clamshell, while maintaining tension in the band. Return to the starting position with control and repeat.

Effect: This exercise strengthens the lateral hip muscles and provides more stability when standing and during everyday movements.